by Jean Carper

Eating the wrong kind of snacks is a major cause of obesity in children and adults. My favorite good ones:

Popcorn: It's whole grain, fiber rich and low glycemic (less likely to spike blood sugar and cause hunger and weight gain). Whole grains help fight heart disease, diabetes and cancer. When air-popped, three cups of popcorn has only 93 calories.

Dark chocolate: It's rich in antioxidants, can lower blood pressure and might help protect your heart. Surprise: It does not spike blood sugar. My choice: three pieces of Dove dark chocolate (about an ounce has 126 calories).

Prunes: Sugary, yes, but low among dried fruits in boosting blood sugar (at half the rate of raisins, for example). New evidence suggests that prunes might help fight colon cancer. Three prunes have 69 calories.

Hard-boiled egg: A nutritional bargain at 80 calories each, eggs are packed with filling protein and are rich in choline for optimal brain functioning.

Almonds: A handful with antioxidant-rich skins is filling and rich in fiber and protein. Almonds are good for cholesterol and might cut risk of lung cancer in smokers and heart disease.

Peanut butter: High in fat, yes, but studies show that snacking on peanuts and peanut butter helps to suppress appetite. I like a couple of tablespoons on an apple.

This EatSmart column is reprinted from USAWEEKEND Magazine and is copyrighted by Jean Carper. It cannot be reprinted without permission from Jean Carper.

by Harry Preuss, MD, MACN, CNS

The increased intake of refined carbohydrates as part of the typical Western diet has been a major factor in the growing epidemics of obesity and diabetes. And, as we learned in the laboratory nearly 30 years ago, the type of calories consumed is nearly as important as total caloric intake. What we discovered was that when rats were fed large amounts of refined carbohydrates—like sucrose, or table sugar—they became insulin resistant and their blood pressures skyrocketed. When the rats were fed complex carbohydrates—like grains containing soluble fibers—these effects were not observed. Through careful research, we eventually concluded that fiber slowed, but did not altogether prevent, the absorption of sugars.

Today, we refer to rapidly-absorbed carbohydrates as “high glycemic” foods. The glycemic index (GI) was created to rank foods according to the way the carbohydrates they contain affect blood sugar levels. Foods which contain more slowly absorbed carbohydrates have a lower glycemic index. Overeating high glycemic foods produces a high overall glycemic load on the body, which can have grave health consequences.

Unfortunately, a low glycemic diet is often difficult to maintain. Foods like baked goods, potatoes, and pasta have become such a part of the Western diet that many people find them impossible to give up. While it is not necessary to completely eliminate such foods from your diet, it is important to limit their consumption. Increasing your fiber intake via high-fiber foods and supplements is also important. There are also supplements called “carb blockers” that work by inhibiting the digestive enzymes that break down carbohydrates, preventing some of them from being absorbed. Carb blockers, most notably phaseolamin, or Phase 2®, can lessen the impact of high glycemic foods on the body, and offer you the possibility of a less restricted diet while on a weight-loss program. My next article will focus on carb blockers.

Our all natural weight loss formula, SynergySlim, contains clinical doses of the carb blocker Phase 2.

by Andreas Papas, PhD

The appearance of our skin figures prominently in our sense of personal attractiveness and overall wellness. It is no surprise that we go to great lengths to keep our skin looking healthy and youthful. According to the latest science, however, we are doing only half the job. We focus primarily on external skin care. Equally important, but frequently ignored, are inner health and wellness.

A new, holistic approach to beauty is now emerging. This approach links lifestyle and nutrition directly to external skin care. In order to understand this link, it is important to understand the roles free radicals and antioxidants play in the aging of the skin.

The skin is a complex and sophisticated barrier which protects the body from the external environment. Like every other tissue in the body, skin ages. But, unlike other tissues, the aging of the skin is affected directly by our environment. UV rays, pollutants, stress, aging and disease cause excess production of free radicals, which have been implicated in cellular damage and cancer. Free radicals damage lipids, collagen and proteins and cause the skin to lose elasticity, moisture and firmness—damage of cellular DNA can lead to cancer.

Antioxidants reduce free radical damage to the skin in several ways—by preventing the formation of free radicals, scavenging free radicals before they inflict damage and by repairing damaged cells.

As an antioxidant, vitamin E plays an important role in wellness and beauty both as an essential part of the diet and as a component of specially designed skin care products. In addition to reducing damage by free radicals, vitamin E can boost the immune system, reduce inflammation and help reduce the risk of skin cancer.

Like all tissues and organs in the body, the skin receives nourishment from the diet, through the bloodstream. Because it is difficult to get optimal amounts of vitamin E from even a well-balanced diet, supplements and skin care products containing natural vitamin E are an essential part of a “from the inside out” health and beauty regimen.

The Anti-Aging Bottom Line: Maintaining the health of your skin as you age involves more than just your appearance. Skin cancer affects one out of every seven Americans each year, making it the most common form of cancer. Take advantage of the antioxidant power of nutrients such as vitamin E to make your approach to health and “ageless beauty” as complete as possible.

NOW AVAILABLE! Yasoo's complete line of premium, made in the USA vitamin E supplements, creams and oils.

by Carey Rossi

Recently, the lesser-studied members of the vitamin E family—the tocotrienols—have been found to reduce damage to DNA by free radicals, particularly in older adults. Damage to DNA, the cellular blueprint for repair, may ultimately lead to cancer or other aging-related diseases. (Chin, S.-F., et al. Nutrition. Published online ahead of print, doi:10.1016/j.nut.2007.08.006.)

Study participants were randomly assigned to receive 160 mg of a tocotrienol-rich vitamin E supplement containing all four forms of tocotrienols. Researchers reported that the white blood cells of those consuming the tocotrienol-rich supplement had sustained significantly less damage to their DNA than those who were not taking the supplement.

The Anti-Aging Bottom Line: The body’s mechanism for protecting its cells is its ability to reduce damage by free radicals. It appears that tocotrienols enhance this ability, in effect slowing the aging process.

Our new Vitamin E Factor Tocotrienols supplement contains the full spectrum of tocotrienols in their 100% natural unesterfied form for maximum antioxidant protection.

by Carey Rossi

A new study has shown that the combination of two natural compounds, specialized citrus bioflavonoids and tocotrienols, can effectively lower elevated total cholesterol levels by 30%. These are the two compounds found in Sytrinol, a patented new cholesterol-lowering supplement. (Rosa J., et. al. Alternative Therapies in Health and Med. 2007; 13(6): 44-48.)

Study participants who received the combination of 270 mg of citrus bioflavonoids and 30 mg of tocotrienols experienced a 30% drop in total cholesterol, a 29% drop in LDL cholesterol and a 34% drop in triglycerides levels.

The Anti-Aging Bottom Line: More than 930,000 deaths each year are attributed to heart attack or stroke, making heart disease the leading cause of death in the U.S. Keeping your LDL cholesterol levels in a healthy range is a proven strategy for maintaining cardiovascular health and preventing heart disease. While cholesterol-lowering statin drugs are widely prescribed to help people accomplish this, their use is associated with many potentially serious side effects and dangers. Sytrinol may be a safe, natural cholesterol-lowering option for those who want to avoid or stop using statins.

Our Multi Nutrient PLUS with Cholesterol Support includes four added ingredients to keep cholesterol levels in a healthy range, including 150 mg of Sytrinol.

by Gale Malesky, MS, RD

Eating a cup of berries every day can raise your HDL cholesterol (the good kind) by an average of 5 points and also lower your blood pressure by a few points, a new study finds.

Berries contain high levels of antioxidants called polyphenols, which reduce heart disease risk. The berry eaters in this study increased their intake of polyphenols three-fold.

This study used bilberries, lingonberries, black currants, strawberries, chokeberries and raspberries, but other berries and foods like chocolate, tea and red wine are also good sources of polyphenols. (Erlund, I AJCN, Feb 2008; 87:323-331.)

The Anti-Aging Bottom Line: Research proving the amazing health benefits of polyphenols continues to accumulate. Eat a cup of berries every day, if possible, and include a polyphenol-rich supplement in your daily regimen.

Our High Antioxidant Green Tea Extract is standardized to 98% polyphenols. Most green tea extracts on the market don't even come close to this level of potency. Our Multi Nutrient Formula GOLD includes 800 mg of acai berry extract another potent source of polyphenols.

by Gale Malesky, MS, RD

Must Take Supplement #1: Fish Oil

UCLA researchers report that DHA, found in fish oil, increases the production of LR11, a protein that is known to destroy the toxic beta-amyloid “plaques” associated with the Alzheimer’s. Since having high levels of LR11 prevents the toxic plaques from being made, it’s surmised that low levels may be a factor in causing the disease. (Ma, QL, et al. J Neurosci. 2007 Dec 26;27(52):14299-307.)

Research suggests that protective blood levels of DHA can be reached by getting 180 mg a day from fish oil.

Must Take Supplement #2: Green Tea Extract

Studies show that EGCG, the powerful antioxidant found in green tea, can decrease beta-amyloid plaque build-up, bind with iron (which can act as an oxidant and harm brain cells) and block several other pathways that cause brain function to deteriorate. Some research even suggests that the chemicals in green tea may help cells repair themselves once they’ve been damaged.

Amounts used in these studies were comparable to 3 or 4 cups of green tea. To ensure that you are getting sufficient amounts of EGCG, we recommend taking at least 450 mg of a green tea extract standardized to at least 70% EGCG on a daily basis in addition to drinking green tea.

The Anti-Aging Bottom Line: The Alzheimer's Association estimates that 1 in 8 Americans over the age of 65 suffer from Alzheimer's. Alzheimer's is not a normal part of aging and can be prevented. Act now to protect your brain! If you don't take fish oil and green tea, you may be taking an unnecessary risk.

Our Green Tea provides potent doses of EGCG, and our Omega-T Fish Oil features high levels of DHA. Our Anti-Aging PowerPaks combine our potent Multi Nutrient Formulas with our Omega-T Fish Oil and our High Antioxidant Green Tea Extract for complete anti-aging protection and great savings!

by Gale Malesky, MS, RD

Garlic has a reputation for treating everything from the common cold to the plague! Research confirms that it is well worth adding to your daily diet.

Consider the following:

•    People who eat garlic regularly have a much lower risk of stomach and colon cancer, ovarian, kidney, esophageal and oral cancers, even pancreatic cancer. Garlic blocks the formation of some cancer-causing compounds and can slow the growth of tumor cells.

•    Garlic helps lower LDL and raise HDL cholesterol. People who eat about two cloves of garlic a day can expect about a 9% reduction in total cholesterol.

•    Garlic kills many strains of bacteria in your throat, ears, lungs and intestines, including antibiotic resistant strains, and can be a boost to antibiotic treatment.

The Anti-Aging Bottom Line: Many foods are fabled to prevent or cure illnesses. Cutting-edge research is now proving that many of these anecdotes actually have a scientific basis. Include at least 2 to 3 cloves of garlic in your diet daily, or get the equivalent in garlic supplements.

COMING SOON: Stop Aging Now's extra strength Pur-Gar® odorless garlic supplement.

by Maggie Spilner

I’ve met people in their 90s that seemed as spry and mentally fit as healthy 60 year olds. And I used to chalk it up to genetics. But new research suggests that genetics isn’t the only factor.

The study involved a group of men, average age 72, who were followed from 1981 through 2006 as part of the Physician’s Health Study. Remarkably, 970 men (41%) lived to at least age 90. Researchers found that dying before age 90 was associated with four controllable factors: smoking, diabetes, obesity and high blood pressure.

Researchers also found that men who reported regular exercise lowered their risk of dying by 30%.
These oldsters enjoyed better physical function, mental well-being and self-perceived health than men who had died at a younger age.

The researchers estimated that a 70 year old man who didn’t smoke and had normal blood pressure and weight, no diabetes and exercised two to four times per week had a 54% chance of living 20 more years—to age 90. (Yates, L, Arch Intern Med 2008; 168(3):284-290.)

The Anti-Aging Bottom Line: The power to age gracefully and stay healthy is at least partly in your control. Modifiable behaviors like smoking, weight management, blood pressure control and regular exercise are associated with not just longer life, but better health well into old age.

by Maggie Spilner

This past year, I experienced first hand just how differently allopathic doctors and more holistically oriented physicians and health providers approach a health issue. Sometimes a combination of the two can be the best approach. Having an accurate diagnosis of your problem is very important. I’ve been disappointed at how fast allopathic docs prescribe drugs that primarily mask a problem, rather than addressing the underlying cause. And I’ve been delighted at how more “alternative” practitioners and docs have helped me to heal. The following is a great example.

Finding a Healthier Path to Heal Sciatica

In the fall, I developed pain in my right knee that wouldn’t quit. I stopped exercising for 6 weeks, then began to swim. I also ran on an elliptical trainer. But whenever I tried to walk any distance, my whole leg cramped up. Frustrated, I went to an orthopedist. After x-rays of my spine, he diagnosed sciatica and offered me an anti-seizure drug, Neurontin, commonly prescribed to treat nerve pain. I declined, and sought out a chiropractor with a traction machine which gently stretches the spine releasing pressure on the nerve. After two sessions, I could walk for 45 minutes without discomfort.  Now I’m backing hiking again.

 In addition, I increased my intake of fish oil and curcumin to reduce inflammation and began an exercise program for core strengthening. Though the orthopedist said his drug was very safe, with minimal side effects (just drowsiness and the tendency to fall asleep!) I disagree. If I’d taken the drug and eliminated the pain, I may never have taken the necessary steps to actually improve my health and protect my spine from further damage.

The Anti-Aging Bottom Line: Taking charge of our own health takes the courage to turn away from the “simple” drug solutions so prevalent in our current way of thinking about medical problems. There is a rich diversity available to us if we’re willing to seek out natural, alternative methods. Practitioners of these methods respect the natural healing power of the body and seek to understand and deal with the source of the problem rather than merely treat the symptoms.

Learn more about alternatives to conventional medicine. A great resource to find an alternative health practitioner in your area is the American Association of Naturopathic Physicians. Visit their website at www.naturopathic.org.

Don’t be intimidated by the numbers. Roasting tames the bite of heart-healthy, cancer-fighting garlic.

Serves 4.     

4 split chicken breasts (2 whole breasts)
2 T. olive oil
40 unpeeled cloves garlic (about 3 bulbs)
1 T. lemon juice
1 T. each dried rosemary and thyme
Salt and pepper to taste

•    Preheat oven to 375 degrees.
•    Rinse the chicken pieces, trim fat and pat dry. Rub with olive oil and season with salt and pepper.
•    Put one T. of olive into the pot and add the chicken, skin side up.
•    Sprinkle the herbs, lemon juice and whole cloves on garlic on top of the chicken.
•    Put the lid on the pot and bake in oven for 1 hour.
•    Remove the lid and bake about 15 minutes longer, or until chicken skin begins to brown.
•    Toast the bread.
•    Move chicken to a serving platter and keep warm.
•    Remove the garlic cloves from the pot, cool briefly, then squeeze each clove gently until the center pops out of the skin. Discard the skins, place centers in a bowl and mash.
•    Serve chicken with mashed garlic and toasted bread. Spread the garlic on the bread and eat with the chicken.

Nutritional Information per Serving: 300 calories, 31 g protein, 10.3 g carbohydrates, 14 g fat (3 g saturated), 83 mg cholesterol, .6 g fiber, 300 mg sodium.

Enjoy these tasty, healthy muffins for breakfast or a snack. Flaxseed contains lignans, which help prevent hormone-related cancers such as breast and prostate cancer.

Makes about 1 dozen muffins.

Dry ingredients:
2 c. whole wheat flour
1 c old-fashioned oat flakes
2 T. ground flaxseed
2 tsp. baking powder
2 tsp. cinnamon
6 T. sugar
½ tsp. salt

Wet ingredients:
2  very ripe, large bananas, mashed
1 c. 2 %  milk
1 c. plain low-fat yogurt
2 T. canola oil
2 eggs, beaten

•    Preheat oven to 375 degrees.
•    Spray a non-stick muffin pan with non-stick spray.
•    In a medium-size bowl, mix dry ingredients together.
•    In a large bowl, mix wet ingredients.
•    Add dry ingredients to wet ingredients and mix until just moistened.
•    Spoon batter into muffin pan.
•    Bake 25-30 minutes, or until a toothpick inserted in the middle of a muffin comes out clean.
•    Cool in pans for 5 minutes, then remove from pans and continue to cool on racks.

Nutritional Information per Serving (one muffin): 200 calories, 7.2 g protein, 33 g carbohydrates, 5.1 g fat (1 g saturated), 38 mg cholesterol, 4.2 g fiber, 173 mg sodium.